50 Muscle-Building Foods

Searching For A Surefire Way To Put On Muscle This Year? Start By Eating These 50 Foods

Building muscle is about more than picking up heavy things and putting them back down again. The foods you eat determine how much your muscles can grow and strengthen, plus how much energy you actually have to churn out during your regular muscle-building workouts. Every guy who wants to put on muscle should add these 50 healthy foods to his diet.

Blueberries

They have hardly any protein, but they contain more antioxidants than just about any other food out there, making them a must for guys who are taxing it to the max in the gym, Fear says. Remember, your muscles don’t grow during each weight session. They grow as they repair themselves from your workouts.

Peanut Butter

When it comes to building muscle, peanut butter’s benefits are as based in convenience and versatility as they are in nutrition, Fear says. We aren’t knocking its 8 grams of protein per 2-tablespoon serving, but the fact that you can eat that peanut butter straight from the jar, on toast, with apple slices, or dumped into smoothies makes it even better.

Pea Protein Isolate

Whey is great. But, if you’re vegan, it won’t do you much good, Fear says. This protein powder, though, can help you pump up the protein content and amino acid profile of your favorite shakes and smoothies.

Pork Chops

Thanks to bacon (yum), pork gets a pretty bad nutritional rap. But pork chops are actually very lean, Fear says. And, better yet, it contains a ton of protein. A single serving will score you about 16 grams of the good stuff.

Anchovies

Don’t knock ’em till you’ve tried them. Anchovies are packed with muscle-supporting omega-3 fatty acids and protein, Fear says. Plus, due to their short lifespan, they typically carry fewer toxins than many other fish.

Green Peas

These green guys contains 8 grams of protein per cup—and among that protein’s amino acids is muscle-revving leucine, Fear says. What’s more, that cup contains almost a full day’s worth of vitamin C, as well as a huge dose of magnesium, fiber, and vitamin A.

Kimchi

This fermented veggie dish is packed with probiotics, which are vital to a healthy gut. And the healthier the mix of bacteria in your gut, the better your nutrient absorption, Fear says. That means the sweet-and-sour side dish could help you absorb more amino acids for muscle building.

Beets

Research published in the Journal of the Academy of Nutrition and Dietetics shows that eating beets an hour and fifteen minutes before exercising improves performance, reduces perceived levels of exertion, and decreases the amount of oxygen that adults’ bodies need to complete a workout. The result: You can push yourself harder, lift heavier, and grow bigger muscles.

Mackerel

This fatty fish is super-concentrated with omega-3 fatty acids, helping to limit stress placed on the body by intense training sessions. Meanwhile, it’s also high in vitamin B12 and iron, both of which are needed for energy, Ochner says.

Tofu

Vegetarian or not, it’s great to get some soy in your diet, as getting protein from a variety of sources can help boost protein synthesis, Fear says. And, if you are vegan, it’s a must for boosting your protein intake.

Buckwheat

It’s known as a grain, but it’s actually a seed — which explains why its nutritional profile is so different from other “grains.” In fact, its unique amino acid profile can boost the muscle-building power of other plant protein sources, Pritchett says.

Shrimp

High in protein and low in calories, shrimp is a perfect way to switch up your protein intake, Pritchett says. Plus, it has a ton of potassium, an electrolyte that’s vital to working your best in the gym.

Hemp Seeds

Just three tablespoons of these little seeds contains 10 grams of protein, along with a healthy blend omega-3 and omega-6 fatty acids, and fiber, Pritchett says. Hemp seeds are also high in magnesium, which aids in muscle growth and energy supply.

Amaranth

This ancient grain contains a trifecta of whole carbs, fiber, and protein, making it an ideal grain for those looking to max out their lean mas while shedding fat, Pritchett says. Plus, it’s also high in iron, magnesium, phosphorus, and potassium, all of which are vital to fueling your workouts and muscle.

Fat-Free Plain Greek Yogurt

“Dairy is rich in casein protein, and is a great go-to protein source, especially before bed,” Delbridge says. “Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night. Fat-free Greek yogurt is specifically great because it can be mixed into many dishes and recipes and has a large amount of the casein protein.”

Oysters

If you’ve tried eating oysters, either to strengthen your erection or your swimmers, you probably know how important zinc is for testosterone production. That testosterone is also pretty important for muscle growth and strength, says Taub-Dix.

Oranges

Their vitamin C plays a key role in muscle growth and is a potent antioxidant, aiding in post-workout recovery, says Taub-Dix. Choose oranges and other whole citrus fruits over even 100 percent juice. That way, you’ll benefit from the fruit’s fiber, too.

Sprouted Grain Bread

Never heard of it? Made from whole grains and lentils that are sprouted — meaning they’ve grown little green shoots — they provide a ton of energy, says Taub-Dix, not to mention a hefty dose of protein and typically all of the essential amino acids your muscles need to bulk up.

Lentils

The legumes are packed with tons of protein and iron — and the latter’s required for oxygen to reach your muscles cells and power your workouts, says Taub-Dix. Without iron, your workout is going to be a bust.

Avocados

​Revered for their healthy unsaturated fats, avocadoes are also pretty good sources of fiber, potassium, and protein, says Fear. You need all of them for sustained energy, muscle cell signaling, and, finally, muscle growth.

Chia Seeds

“These tiny black seeds expand to hold up to nine times their weight in liquid, filling you up with protein, omega-3 fatty acids, and fiber, helping you rebuild muscles, and fight inflammation,” says Taub-Dix. Plus, they contain a staggering amount of fiber, which can help keep you from getting backed up. After all, if you increase your protein intake without increasing your fiber intake, constipation becomes a serious threat, Fear says.

Watermelon

“Packed with fiber and water content, watermelon will keep you full and hydrated post-workout,” says Taub-Dix. “Plus, it also contains lycopene, a potent antioxidant that helps fight against oxidative stress.”

Low-Fat Chocolate Milk

The ads are right. Chocolate milk really is the best post-exercise drink. Pritchett’s research shows that drinking low-fat chocolate milk immediately after exercise and again two hours later is optimal for exercise recovery and may prevent muscle damage. That’s because it contains an ideal 4:1 ratio of carbohydrates and protein, as well as fluids and sodium, which can both become depleted during intense exercise.

Almonds

“They are great for stashing in a gym bag or car since they don't need to be refrigerated, can be eaten in a few seconds or minutes — and best of all — they leave no silverware for you to wash,” says Fear. Nutrition-wise, they contain 6 grams of protein and 3.5 grams of fiber per serving — more than most nuts. Plus, they are rich in vitamin E to strengthen your immune system and magnesium to strengthen your muscles, she says.

Sushi Rolls

We’ve already established that fatty fish like salmon is good for your muscles. But wrap them in rice and seaweed, and you’ll get even more muscle-supporting nutrients. “The relatively small amount of rice will raise insulin levels, which help inhibit protein degradation,” Ochner says. “Finally, the seaweed wrap is high in leucine, magnesium, and other important elements.” In fact, it’s one of the only plant-based sources of vitamin B12, which aids in energy metabolism and cell regeneration, says Taub-Dix.

Whey Protein

​When it comes to protein powder, whey is the way to go. “Whey protein appears to turn on muscle protein synthetic machinery to a greater degree than do other proteins, potentially since whey protein is naturally higher in leucine,” Fear says. She suggests drinking a shake with 30 to 40 grams of whey protein after weight lifting sessions to refuel your muscles and help them grow.

Sweet Potatoes

​Rich in fiber, potassium, and carbohydrates, these spuds are great for fueling up before high-intensity workouts. Plus, their vitamin A helps maintain your immune system. “After all, no one wants to be laid up on the couch missing workouts due to colds,” Fear says. If you’re pushing it hard in the gym, and not getting enough free-radical-scavenging antioxidants, your immune system can easily take a hit.

Edamame

These little guys are the perfect snack for people trying to build muscle. They contain high amounts of soy protein, and are especially high in leucine, Ochner says. Plus, their unsaturated fatty acids will help keep your muscle cells strong.

Quinoa

“This whole grain will give you the energy you need to sustain tough workouts and help repair your glycogen stores after exercising,” says Taub-Dix. Plus, as one of the few plant foods that contain all of the nine essential amino acids your body cannot produce on its own, it’s ideal for both meat-eaters and vegetarians alike.

Wild Salmon

High in protein, leucine, omega-3 fatty acids, creatine, and vitamins D and B12, salmon has about everything you need to power your muscles and help them repair and become stronger after every workout, Ochner says. Opt for wild salmon whenever possible. It typically comes with more nutrients and less saturated fat than does farmed salmon.

Water

There’s a reason meatheads are always toting jugs of water around the gym: Muscle is approximately 80 percent water. “Even a 1 percent decline in hydration can impair focus, concentration, and prevent adequate muscle regeneration, says Taub-Dix. Focus on drinking water both during your workout and all day long to keep your muscles constantly hydrated.

Low-Fat Milk

High in protein and low in fat and calories, low-fat milk is teeming with an amino acid called leucine, which can stimulate muscle protein synthesis on its own, says Kelly Pritchett, Ph.D., R.D. C.S.S.D., assistant professor of nutrition and exercise science at Central Washington University. Keep in mind that your milk’s fat percentage doesn’t affect its protein levels.

Chicken

The bedrock of any bulking diet, chicken provides all of the amino acids your body can’t produce on its own, and for minimal calories, Ochner says. While dark meat contains more calories and fat than does light meat, it’s also richer in iron — and it’s generally less expensive, notes Fear.

Low-Fat Jerky

If you are trying to get protein on the go, low-fat jerky — whether it’s beef, turkey, or something else — is about as easy as it gets. Unlike many other shelf-stable protein sources that you can leave in your gym bag or desk drawer for hours or days at a time, jerky is a complete protein, meaning it provides all of the nine essential amino acids your muscles need, Delbridge says. Look for minimally processed versions at your local health food store.

Steel-Cut Oatmeal

​“Carbohydrates are a crucial part of any anabolic diet,” Fear says. They provide the fast-acting glycogen you need for explosive weight-room workouts. Plus, eating whole oats triggers a slow and steady release of insulin into your bloodstream, ushering glucose and amino acids into your muscle cells for muscle growth.

Cottage Cheese

​All forms of protein are not created equal — and cottage cheese is rich in casein protein, which absorbs into the body at a super-slow pace, says nutrition coach Georgie Fear, R.D., author of Lean Habits For Lifelong Weight Loss. That’s a good thing. The longer protein hangs around in your body, the longer your muscles will be able to take up its amino acids and use them to grow muscles, she says. Hence why cottage cheese is a popular nighttime snack among bodybuilders.

Coffee

“If you’re looking to gain muscle, sipping a cup of Joe a few hours before a workout may help you boost your energy level,” Bonnie Taub-Dix, R.D.N., a Sonima nutrition expert and author of Read It Before You Eat It. Coffee can boost endurance, exercise performance, and exercise duration — all of which can translate to bigger strength gains. Even cooler, research published in Medicine & Science in Sports & Exercise suggests that pre-race caffeine triggers a greater release of the body's anti-inflammatory substances, helping you to recover quicker from your workouts.

Black Beans

Besides being absolutely stacked with protein, black beans are full of fiber and slow-acting carbs that can help you feel energized throughout your workouts, Delbridge says. To help your gut adjust to the influx of fiber, focus on slowly integrating beans into your diet. Otherwise, you’re likely to stink up the whole weight room.

Lean Grass-Fed Beef

A good cut of beef feeds your muscles about everything they need: Protein, cholesterol, zinc, B vitamins, creatine, and iron, to name a few, Delbridge says. Stick with grass-fed varieties whenever possible. They contain higher levels of conjugated linoleic acid than do those from conventionally raised cattle. Besides helping you build muscle, CLA helps you burn fat so that you can actually see some definition.

Eggs

“Eggs are known as the perfect protein,” says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. That’s because the body uses egg protein more efficiently than that of about any other food. “Still, their ability to boost lean muscle and strength gains is due to more than protein,” he says. For another thing, their yolks provide cholesterol that’s vital to testosterone production and muscle growth. (And, no, the cholesterol won’t torpedo your heart health.)